First, we start with a group dynamic warm up lead by a coach. Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
Second, Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement like a squat, deadlift, pressing, bench press. If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats, muscle ups, double under.
Third, WOD – "The workout of the day" Here at CrossFit HiFi there is a purpose to every workout, and we take pride on the quality of our program. The workout's throughout the week will vary, and that is on purpose. It might be a high intensity workout where you are pushing yourself to the limit, or it could be a long and slow recover workout. During this half of the class your coach will give an explanation of what is expected and an overview of the movements.
Fourth, Cool down and stretching – We will always recommend a cool down walk or Airbike after your workout. Followed by some good deep stretching, either as a group, or on your own.
When you come in to try out your free trial, please make sure you come in a little earlier (10 min) Just so we can show you around and introduce you to your coach. Please, bring:
1. Comfortable workout clothing. You’ll be moving!
2. A refillable water bottle! We have an water refilling station.
3. Comfortable workout shoes.
Our Coach will guide you through the movements. Whether its your 1st workout ever, or one of many this week, your coach will make sure that you get an awesome workout customized for your fitness, skills and abilities.
You haven't heard of CrossFit? Let me tell you about CrossFit. CrossFit is a lifestyle in which you are prioritizing your health. The ability to do many different things at a high level of intensity.